WOD Blog

Mon, Jan 20

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (623 days ago)

012020 Workout


Cardio,Skill: Time
Strength/Skill

ON A 7:00 RUNNING CLOCK...
Pull-Up Progression*

*Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up

into...

5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing

(No Measure)

Workout

AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run

(Score is Rounds + Reps)

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Lax Ball Pec Smash (L)
2:00 Lax Ball Pec Smash (R)

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